Morning: 80 min
1.Strength
Back squat 5x6 @ 80%
3 Seated box jumps after each set - 30" box + 10 kg plate
Rest as needed!

2.Accessory
A. 3 Sets of:
8+8 Split squat - 30 35 35 kg
8+8 One legged romanian deadlift w/ KB - 16 16 16 kg
40s Hollow hold
Rest 2min between sets

Evening: 100 min
1.JG PP 13.8.2018
A. Ring muscle ups
3 x 5 rocking arch
3 x 5 ring swings
5 x 1 hips to rings
5 x 2 Russian dips
5 x 1 kipping ring muscle-ups (or 3 fails) - 6 x 1 reps
3 x 10 support swings

B. Butterfly pull ups
Own skill: butterfly pull up practice for 15 min
3 rounds:
- 60s max butterfly pull-ups
- 2 minutes recovery pace assault bike
Round 1: 5+4+3 = 12
Round 2: 5+4+4 = 13
Round 3: 5+3+3 = 11